Creatine, a naturally occurring compound made from amino acids within the liver, kidneys, and pancreas, is often associated with improved athletic performance. However, emerging research reveals that this supplement may offer a wide range of health benefits impacting both physical and mental well-being. While the U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness, it’s crucial to discuss creatine with a healthcare professional to determine if it’s suitable for your individual needs and to address potential drug interactions or safety concerns.
What is Creatine and How Does It Work?
Creatine’s primary function is to transport energy within the body’s cells. When supplemented, creatine can provide an extra boost, allowing individuals to exert themselves more effectively.
Key Benefits of Creatine Supplementation
1. Enhancing Physical Performance
Creatine is popular among athletes and weightlifters because it can enhance energy levels, potentially leading to extra repetitions, heavier lifts, and more intense workouts. Research consistently demonstrates that creatine supplementation can improve how much physical exertion a person can maintain, benefiting activities like sprinting, swimming, and cycling. It may also boost muscle growth, increase strength when combined with resistance training (particularly in men under 50), and improve endurance during workouts involving both low-intensity and high-intensity movements, like mountain biking or triathlons.
2. Accelerating Exercise Recovery
Evidence suggests that creatine can help with post-workout recovery, particularly in younger, fit adults. Studies have shown faster recovery of range of motion, improved strength retention, reduced muscle swelling, stiffness, and fatigue in men supplementing with creatine after dumbbell exercises. Additionally, creatine’s antioxidant and anti-inflammatory effects may further speed recovery after endurance workouts.
3. Supporting Fat Reduction
The muscle growth promoted by creatine can help increase the body’s metabolism. Research has indicated that creatine supplementation, paired with resistance training, can lead to a greater reduction in body fat percentage in adults aged 50 and older. While the fat-burning benefits in adults under 50 are less clear, combining resistance exercise and creatine supplementation can still lead to a small reduction in body fat percentage, primarily due to gains in lean muscle mass.
4. Improving Mood and Mental Well-being
Creatine may also alleviate symptoms of depression, especially when combined with common antidepressants like SSRIs. This effect is potentially linked to boosting how the brain uses energy and enhancing neuroplasticity. While supplementation may not be suitable for everyone, including those with bipolar disorder, more research is needed to determine optimal dosages and long-term safety. Women, who often have lower creatine levels in the frontal lobe (the brain region controlling mood, cognition, memory, and emotion), may particularly benefit from supplementation, experiencing improvements in mood.
5. Reducing Mental Fatigue
Research suggests creatine can improve performance in activities that require motor control, decision-making, coordination, and reaction time. A study of elite rugby players showed that creatine supplementation reduced the impact of sleep deprivation on throwing accuracy. Even in non-athletes, creatine supplements may improve brain sharpness, particularly with age. Studies have shown creatine reduces mental fatigue and improves cognition, executive function, and memory, with long-term memory tasks significantly improved in older adults taking creatine supplements.
6. Managing Diabetes
Creatine supplementation may help people with type 2 diabetes better manage blood sugar levels. The muscle enzyme mitochondrial creatine kinase 2 is often impaired in people with type 2 diabetes, and creatine supplementation can help improve this function. Research suggests that creatine can be beneficial for type 2 diabetic patients.
7. Supporting Heart Health
Creatine may play a role in supporting cardiovascular health because it helps transport ATP (energy) within the heart, ensuring proper function. While less researched than its impact on athletic performance, it could be especially important for those at risk of heart disease. Creatine supplementation may also improve cardiac function in people with heart failure, enhance overall health, and lower triglyceride levels, a risk factor for heart disease.
The Takeaway
Creatine offers a multifaceted approach to wellness, extending beyond its well-known benefits for athletic performance. It can enhance physical capabilities, aid recovery, contribute to fat reduction, improve mood, and support both brain and heart health. While ongoing research continues to reveal its potential, consulting with a healthcare professional is crucial before incorporating creatine into your routine to ensure it aligns with your individual needs and health status.
Resources:
Everyday Health – Source Article
Meet Our Experts:
- Kara Andrew, RDN, LDN: Director of Health Promotion at Memorial Hospital
- Kelsey Kloss: Health and wellness journalist
